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Biceps

Lying Cable Curl

The Lying Cable Curl is a strength exercise on a cable machine for your biceps. Share of the load in the Zulta muscle model: biceps (long head) 36%, biceps (short head) 26% and brachialis 18%.

Level: IntermediateEquipment: CableSingle-joint (isolation)

How to do it

  1. Set a pulley at the lowest position and clip on a straight bar.
  2. Lie on your back on a mat with your feet toward the machine and knees bent.
  3. Hold the bar with palms up, shoulder-width, arms straight and resting on the thighs.
  4. Curl the bar toward your shoulders, keeping the upper arms on the floor beside your torso.
  5. Squeeze at the top, then lower slowly until the elbows are straight again.

Tips

  • Let the floor pin your upper arms so only the elbows move.
  • Keep tension on the cable at the bottom instead of resting the bar on your legs.

Common mistakes

  • Lifting the elbows off the floor to finish the rep.
  • Pulling the head and shoulders up to help the bar move.

Muscles worked by the Lying Cable Curl

  • Biceps (long head) Primary36%
  • Biceps (short head) Primary26%
  • Brachialis Secondary18%
  • Brachioradialis Minor6%
  • Forearm flexors Minor6%
  • Front delts Stabilizer3%
  • Spinal erectors (lower back) Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

With the arm behind the body the long head works from a stretch (Oliveira 2009). Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Lying Cable Curl alternatives

Same equipment

Different equipment

Easier

Make it harder

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Lying Cable Curl work?

Mainly the biceps (long head) and biceps (short head). The brachialis assist.

Is the Lying Cable Curl good for beginners?

The Lying Cable Curl is rated intermediate. If you are new, learn the EZ Bar Drag Curl first and build up from there.

What is a good alternative to the Lying Cable Curl?

For example the Bayesian Curl, Bayesian Curl (Cuff) and Decline Dumbbell Curl. They train mostly the same muscles, some with different equipment.

How do you make the Lying Cable Curl harder?

Add weight or reps, or move on to the Barbell Cheat Curl and Cheat Curl.

Sources

  • Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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